As a first exercise included in the superset, use deep squats with light weight. Stand in front of the counter with a bar located just below your shoulders. Place the barbell on his shoulders, and then squat down, keeping your back perfectly straight. Try to sit as low as possible. Perform twenty repetitions, watching breathing technique - breath should occur at a time when you go down and exhale - when the climb. Inhaling and exhaling should be as deep.
Ten to fifteen seconds after the sit-ups lie on a straight bench. Pick up two dumbbells with a light weight, and then pinch them over a slightly bending the arm. Spread the dumbbells to the sides and pinch again, straining to force the pectoral muscles. Watch for breathing technique, it should be analogous to that used in the previous exercise - on the effort you exhale, and relaxation - a breath. Make eighteen to twenty repetitions.
The third exercise should be supersets pullover. Go straight across the bench so that your thighs are a little slack, and the center of gravity is located in the lumbar region. Pick up a dumbbell and arch your back as much as possible while maintaining a tense back, at the same time lowering the shell is far behind his head in a wide arc and deep breathing air. Pull the shell at a point above your collarbone, with the power of breathing air. Follow twelve to fifteen repetitions.
Upon completion of supersets, take rest for a half or two minutes and make it three or four times. Do it no more than two or three times a week.